Running – Less Meat More Veg

Olympic Gold Medalist Runner Peres Jepchirchir Shares Her NYC Marathon Prep

CX3 — Sun, 07 Nov 2021 11:59:05 +0000

If you watched the Tokyo 2020 Olympic Games, you may have seen Peres Jepchirchir power her way to a gold medal, in an incredible marathon race. Today, Jepchirchir is competing in the 50th New York City Marathon—hoping for another victory.

After starting the sport as a child, Jepchirchir now holds the half marathon world record, in addition to Olympic gold. Her rise in the running world has been a true inspiration to runners in her home country of Kenya, and all over the globe.

In fact, that’s why adidas chose her for their new Impossible Is Nothing campaign, which spotlights what sports enable us to do (on and off the pitch, court, track, or field), through the lens of athletes’ incredible stories.

“We are proud to partner with Peres to tell her story from growing up running as a young girl, rising through the ranks to fulfilling her dream of running in NYC, proving anything is possible,” Jennifer Thomas, Director, Sports Marketing at adidas shared in a statement.

This article was originally published by mindbodygreen.com. Read the original article here.

I Tried Countless Trail Running Shoes — These 8 Are The Best By Far

CX3 — Wed, 20 Oct 2021 19:35:59 +0000

While trail running may seem pretty straightforward (the same as road running, just sans-pavement, right?) it’s crucial to keep some smart, strategic safety tips in mind.

For starters, “whether you’re a beginner or an expert, before heading out for a run, it is imperative that we all plan ahead. In fact, the first step in purchasing a trail shoe should really be to research the trail and read up on what to expect,” says Meaghan Praznik, Head of Communications at AllTrails.

“Choose trails appropriate for your fitness level and any injuries or conditions you have,” Hathiramani adds. “For example, if you haven’t been training on hills, avoid trails with challenging inclines and declines. If you are injury prone, look for softer surfaces such as grass, dirt, or wood chips.”

And if you’re new to trail running, be patient with your progress, says running coach and physical therapist Bridget Pyke. “Start on easier trails and run shorter distances, then gradually build up to longer and more technical trails.” In preparation, she also advises incorporating ankle mobility and stability exercises into your routine—to help prevent injury, such as ankle sprains.

Lastly, “For safety, always run with a buddy or a group,” says Pyke. “If you are running outside of cell phone range, bring a GPS tracking device in case of emergency.”

This article was originally published by mindbodygreen.com. Read the original article here.

The Top 5 Most Common Running Injuries – Art of Healthy Living

CX3 — Mon, 06 Sep 2021 15:43:02 +0000

Are you thinking about taking up running?

It’s a brilliant way to get outside and feel the fresh air in your lungs as you push your body and become fitter. There are plenty of health benefits of running that you should definitely learn about, but there are some concerns to be wary of at the same time.

Primarily, you can get injuries when running – as you can with any other form of exercise, true. Nevertheless, running injuries are more common, and it’s usually because people don’t wear the right gear, forget to warm up, and don’t use the proper running technique. When you nail these things, injuries are less common. Still, it helps to know what the most common running injuries are so you can plan to prevent them. Also, if you’ve recently started running and feel pain somewhere in your body, perhaps this list can help you figure out what injury you have.

Runner’s Knee

When an injury is named after running, you know it’s a common problem people face. Essentially, runner’s knee refers to pain you feel around your knee/kneecap, usually on the front. You might only get it in one knee, but it tends to flare up during or after your runs and will linger for a few days. Your knee can feel really stiff as well, and the pain gets worse when you’re going upstairs or doing things that stress the joint – like squatting or lunging.

Typically, runner’s knee can be treated with rest and recovery. By following a rehabilitation program, you can do exercises that strengthen the structures around the knee joint, preventing extra strain on it. This means your knees are put under less stress when you run, reducing the chances of this problem occurring.

Plantar Fasciitis

Suffering from pain in your foot? There’s a high chance you might have plantar fasciitis if you’re an avid runner. It’s easily the most common foot injury, and it’s such an easy one to diagnose. In essence, this problem comes from the bottom of your foot becoming inflamed and irritated. The tissue here – called fascia – is put under increased stress and workload, meaning it flares up and gets really sore. Thus, you walk around with a burning pain in the bottom of your foot that hurts whenever you walk.

It can feel worse in the morning, and the more you run, the more painful it gets. Plantar fasciitis is normally caused by improper footwear providing no support for your feet, or it can be caused by flat feet. This is because there’s no arch in your foot to support it, so the fascia on the bottom takes a battering. Better footwear or insoles can offer more support, reducing the stress the fascia is put under.

Rest and recovery are also in order, but you should be good to run again with your new gear on your feet. Also, some people with weak or tight calves can suffer from plantar fasciitis, so improving these issues can solve the problem.

Shin Splints

A ridiculously common injury that can stop you from running for many weeks if you don’t recognize it sooner. Shin splints are pain that starts in the front part of your lower leg, right along the shin bone and muscle. Again, it is primarily caused by improper footwear and poor running technique, both of which put far too much stress on the tissues and ligaments in your lower legs. Running too frequently and too hard can also be a cause of this issue.

Shin splints give you a dull pain that gets worse the more you run, and it can lead to swelling in the shin area too. You can get relief by icing your shins, but the best way to recover is by resting and finding suitable footwear. Ideally, you need running shoes that provide ample cushioning and stability, and you can read more here to learn which shoes are the best. Be sure to rest your shins and ice them until the pain goes away, then ease yourself back into a running routine with some light jogs in your new footwear.

Achilles Tendinitis

Ankle injuries are also rather common when you run, and Achilles tendinitis is the most frequent of them all. This is when the Achilles’ tendon becomes inflamed, normally due to overuse. It can lead to pain in the back of your heel and just at the bottom of your calf. When left untreated, the pain will get worse and worse, to the point where you might even tear it. If. This happens, surgery will be required.

Naturally, you want to avoid this, which is why you need to prevent and treat Achilles tendinitis as best as possible. The only way to treat it is by resting and letting the inflammation die down. You may also want to revise your running technique as this could be what’s causing the extra stress on the tendon and leading to inflammation.

Hamstring Pulls

You can pull any number of muscles when running, but the hamstring is the biggest victim. It’s the massive meaty muscle on the underside of your thigh, and it works a lot when you run. A lot of people have tight hamstrings, meaning a hamstring pull is very possible when running.

The problem with pulling your hamstring is that you further weaken the muscle, making it more likely you could tear it in the future. Preventing hamstring strains is all about a combination of stretching the muscle and strengthening it. When you do this, your hamstring isn’t tight and is strong enough to handle the loads you put it under while running. Correctly warming up beforehand will also help a lot!

If you have recently started running and experience pain whenever you step outside or finish your workouts, it could be due to one of these injuries. Those of you that are thinking of running should be aware of these injuries and how to diagnose and prevent them. This should help you start running without the constant worry of injuries.

*collaborative post

This article was originally published by artofhealthyliving.com. Read the original article here.

Buying Adidas Running Clothes Online – My Run Kit Glow Up

CX3 — Fri, 13 Aug 2021 11:19:33 +0000

I’ve been looking back through the photos on my phone in a bid to clear out some space (honestly there are way too many pictures of plates of food, my sweaty face, and my dog!) and one thing I noticed is that I’m still wearing some of the same running clothes as I was 2 years ago. Which in some respects is downright impressive for so many reasons, but has also got me thinking that I could probably do with a bit of a running wardrobe refresh (for the record, I don’t have a running wardrobe, but wouldn’t that be great!)

It’s time for a run kit glow up.

Now let me ask you a question… what would you buy if you had £200 to spend on Adidas running clothes? Because funnily enough I found myself faced with this first world predicament. And I tell you what, it’s actually harder than you think, as there is a tonne of amazing running clothes in their online store. But hey, a girl’s gotta do what a girl’s gotta do.

I’d really like to try and inject a bit of colour into my running wardrobe, as I tend to stick with black, because well it’s safe isn’t it. So, with that in mind and with £200 at my disposal here’s how I got on:

HEAT.RDY Adidas Running T-Shirt

By my thinking, I reckon you can’t get much brighter than a t-shirt described as Vivid Red, which is exactly why I chose this HEAT.RDY Adidas Running T-Shirt first. And just like the colour description it is VIVID!

The t-shirt is made from a really lightweight material. This means it dries super quick, which pleases the mum in me, as it feels like I am continually at war with the bottomless laundry basket that I seem to have in my house. But it’s not just the quick drying factor that comes into play here, oh no, there are a whole heap of other benefits that come with this t-shirt.

You see it is made with Primegreen, a new recycled fabric that contains no newly created plastic. This is fantastic news from a sustainable point of view, but how does it perform? Well, the good news is it’s breathable (always a huge bonus in a running top) and it pulls moisture away from your skin, so when you start sweating this t-shirt has you covered.

I love the puncture hole detailing on the back and it looks great with a black sports bra underneath. I also like my run tops to be quite lengthy in the body – I’m a cover my bum as much as possible kind of girl and it also means you don’t have to worry about the dreaded camel toe situ. This is my perfect length, sitting slightly lower at the back, and with a curved hem, it is super flattering and comfortable. Priced at £43, I went for the UK S 8/10 which was a slight risk as I’m probably more of a 10/12 up top, but this was the perfect fit, so I’d say it tends to veer ever so slightly more on the larger side. A great top and one I’ve no doubt will be in my running wardrobe for years to come.

Adidas Essentials Boyfriend Camouflage T-Shirt

This next one isn’t something that I would necessarily run in, purely because I prefer a more lightweight and breathable fabric, however when it popped up on my screen I couldn’t not buy this top. I love the soft casual camo look that’s somehow bold but not too out there if you know what I mean.

Boyfriend fit means it’s a bit looser and it looks great either with leggings for a slightly sportier look or with a pair of rolled up distressed boyfriend jeans for a bit more of an urban chic skater girl look. Available in 2 different colourways (green/dark brown/white or solid grey/clear pink/white) I went for the softer pastel tones to help lighten up my workout clothes. The t-shirt costs just £20, but at the moment it’s in the sale for £17 – gotta love a bargain!

Adidas Own The Run Tank Top

OK, so can you tell I love tops yet!?! In summer, when the sun decides to come out, I much prefer to run in a vest. Not to blow my own trumpet or anything (well go on then) but I have a pretty nice toned back and shoulders, so wearing a vest top is a chance for me to show those bad boys off. This tank top is fab for this.

I went for the Vivid Red again because I love how bright it is and think it goes really well with my colouring, but it’s also available in 4 other colours (Rose/Ambient Blush/Black/Violet). I’ve always loved the classic three stripe Adidas branding and I love the detail of the reflective stripes on the back of this top.

This tank top, like the other red t-shirt above, is also made from the Primegreen high-performance material, and with a soft mesh feel it offers plenty of breathable movement on the run. At £25 you’ll find cheaper vests than this, but honestly you totally get what you pay for and the quality of the material is everything. If you want a running top that performs well, is comfortable, but that also looks stylish, then this is for you. Not gonna lie, I’m tempted to buy one in another colour.

Oh, and one other thing, red is a notoriously difficult colour to wash, however I’ve washed this a couple of times now and there was zero colour running and it retains its vivid red intensity. A staple bit of summer run kit.

Marimekko Tank Top

Right, let me start by explaining what Marimekko is, because before discovering it on the Adidas website it wasn’t even on my radar. Marimekko is a Finnish design house that creates distinctive bold prints to symbolise positivity and personal empowerment – a message that I am sure most of you know I am all for. Adidas have incorporated the bold Marimekko design into a range of different women’s clothing, ranging from dresses, trainers, leggings, shorts, swimsuits, and this tank top that I’m wearing.

As you can see I went for the Carbon/Black combo, but it’s also available in Magenta/Vivid Red. The training top is perfect both for workouts or running, as again it is made from Primegreen recycled materials and moisture-wicking AEROREADY. What I love most about this top is the shape of it, especially the v neck (something you don’t see that often in a training top) and the scooped hem (it’s a really flattering shape and feels less restrictive during movement). Plus, the racerback style back looks great with a bright coloured sports bra underneath.

This one will cost you £33 so a bit more than I’d personally normally pay for a tank top, but I think the design makes it look really luxe and it’s nice to have something a little bit different and dare I say it bouji to spice my workout training clothes up a little.

Own the Run Adidas Hooded Windbreaker

We all know just how unpredictable British weather is during the summer and that means a lightweight, waterproof jacket is an absolute must in any runners’ wardrobe. I own a ridiculous amount of black jackets, it’s my safety colour. And while they look great, it’s not exactly the most eye catching colour to be wearing, especially when road running. This Violet Tone hooded jacket is perfect for a more summery look and definitely way more eye catching without becoming part of the neon brigade (you totally know what I mean, right!?!)

Aside from looking totally beaut the jacket has loads of small detailing that really helped sell itself to me:

Water repellent – a must in this country.
Drawstring cord at the waist – to nip you in and keep the rain out.
Discreet drawstring cord on top of the hood – there’s nothing worse than having a hood that keeps falling down, completely pointless. Snug fit for the win.
2 big side pockets – one with hidden inner zipped pocket that’s big enough to hold a phone or keys or other things you want to keep dry or extra secure.
Cuffed sleeves – again to keep that rain out.
Reflective stripes – 0ffering 360-degree visibility.

Priced at £45 I know for a fact that this will end up being the most worn item out of this whole haul simply because its practicality points are off the charts.

Designed To Move High-Rise 3-Stripes 7/8 Adidas Sport Tights

These are an absolute classic: black sports tights with the notorious three stripe Adidas design running down the leg, it’s an utter crime not to have a pair of these in your wardrobe somewhere. Now I’m going to be honest here, I ordered these thinking they’d make great run tights, but for me they’re more of a lounge around at home, pop to the shops, walk the dog kind of legging and I’ll explain why.

When I run I want to know that my leggings are going to stay put, that they’re not going to roll down, and that I’m not going to have to spend every other minute hoiking them up. So, what I really want is a drawstring waist, which these don’t have, and it’s totally my fault for not checking when I ordered them. That being said, this is not a regret buy, my goodness they are the comfiest leggings I have ever worn, so so soft and stretchy and the movement capacity of them is mega – there’s no chance of these bad boys splitting when you do your lunges that’s for sure.

Costing £33, they’re available in three colourways (black and white, dark grey heather and white, or wild teal, hazy green and white) and are again made with Primegreen. I love that it has a high waist and a hidden interior pocket, because as we all know… pockets are everything.

As you can see, it turns out it wasn’t so difficult for me to spend £200 at Adidas after all, in fact it’s kinda got me thinking that perhaps I should be glowing up my running wardrobe way more often, seeing as there’s so much gorgeous stuff out there. So, if you ever find yourself in need of some new run threads, I would deffo recommend spending time getting lost on the pages of the Adidas online store. Window shopping’s great, but online shopping’s even better!

*products gifted for review

This article was originally published by artofhealthyliving.com. Read the original article here.

Does Running Hurt Your Knees? Try These 5 Types Of Cardio Exercise Instead

CX3 — Sun, 18 Jul 2021 12:21:45 +0000

As a single-attempt half-marathon runner (never again), I admire anyone who actually prefers the intensity and endurance of the sport. So when my near-60-year-old dad suddenly picked up a daily running habit, I was impressed, to say the least. That is, until his new exercise routine caused his former leg injury to flare back up—most notably in the knee.

He’s not alone–knee pain is an incredibly common issue, especially considering the weight those joints bear all day long. Whether you’re recovering from a serious injury (looking at you, Dad!), living with arthritis, or your knees simply suffer stress from overuse, deciding how to exercise can be tricky.

While building strength and maintaining flexibility can provide support for your joints, engaging in any workout that causes pain in the knees (such as running), will just keep them inflamed, says ACE-certified trainer Stephanie Thomas, CPT. That doesn’t mean you have to give up cardio forever, though—just opt for one of these five types of exercise, which trainers say are just as effective, but gentler on the joints:

This article was originally published by mindbodygreen.com. Read the original article here.

7 Tips For Running A Successful Virtual Health Coaching Practice

CX3 — Sat, 10 Jul 2021 16:30:38 +0000

For functional nutrition coaches and other wellness professionals, these innovative digital platforms represent a fascinating opportunity to enhance health coaching services and gain a more holistic view of an individual’s well-being. By blending technological tools with powerful health and wellness coaching expertise, health coaches can empower others to make better-informed choices about their health while encouraging new approaches to health and lifestyle interventions outside traditional in-person settings.

According to registered dietitian and health coach Jess Cording, M.S., R.D., CDN, “virtual health coaching is here to stay; it allows for more flexibility with time for patients and coaches, and it provides the ability to conduct sessions from all over the world.”

If you are looking to be a part of this ever-evolving global health shift or are curious about boosting your existing coaching practice, here are a few expert tips to guide you through the exciting world of virtual health coaching:

This article was originally published by mindbodygreen.com. Read the original article here.

My Condition Made Walking Nearly Impossible—10 Years Later I Ran A Marathon

CX3 — Sat, 10 Jul 2021 12:23:49 +0000

While in college, my dystonia progressed and traveled to my other leg: My toes curled into claws so I had to move incredibly slowly, but I kept moving. In fact, in my mid-20s, I ended up moving to New York to work on Wall Street—ironically one of the most fast-paced jobs in one of the most fast-paced cities. Though I was “successful” in the financial sense of the word, I became consumed with the work and neglected my general health and nutrition. The lifestyle of working outrageous hours (paired with my stubborn attitude) exacerbated the disease.

Thankfully, though, I found a good neurologist who provided me with genetic counseling. After finding out that my disease is genetic (I have the DYT1 form of Dystonia, meaning my DYT1 gene is mutated), I made the decision that I was likely not going to have children. Instead, I focused my attention on getting my Master of Business Administration (MBA) from Stanford which, due to my dystonia, my friends and family strongly urged against. Everyone was coming from a place of love and concern, but I’m a stubborn person by nature. Please don’t let the disease take me off the journey I know I am supposed to be on, became my battle cry.

Like all the challenges in my past, I faced the master’s program head-on, and I found a group of friends at Stanford that supported every part of me. I’ll never forget them fighting over who got to ride in my car for the “VIP” treatment (aka front-row parking spots). They took my handicap placard, which was previously a source of self-consciousness for me, and made it cool.

After graduating with an MBA in 2005, I got a job working for American Express. After everything I’d accomplished up to that point, it should have been smooth sailing, but my dystonia was progressively getting worse.

This article was originally published by mindbodygreen.com. Read the original article here.

A Breathing Expert’s Exercise To Increase Respiratory Strength

CX3 — Sun, 04 Jul 2021 12:38:26 +0000

He details the process this way: “You take a normal breath in and out through your nose, pinch your nose, and hold. Then start walking with the breath hold and go into a jog. Keep going until the air hunger is quite strong, and then let go.” Perhaps start with a simple walk, working your way up into a jog after a few sessions.

Essentially, this exercise reduces your carbon dioxide sensitivity—which, in case you didn’t know, is an important marker for top-notch respiratory strength. “What that can do is increase carbon dioxide in the blood, and it can help to reduce your sensitivity to the gas,” McKeown adds. “That’s something we use a lot with athletes, but it does more than that: It will open up the nose; it will open up the lungs; it will increase blood flow to the brain.”

Additionally, according to McKeown, breath holds can cause the spleen to contract, which can improve your oxygen carrying capacity: “The spleen is our blood bank,” he says. “It contains about 8% of our red blood cells. So when you do a long breath hold, the spleen will release red blood cells into circulation. This is why we have athletes do it before they go out into a game, because it takes about 10 to 60 minutes for the spleen to reabsorb that blood back.” (He has a whole YouTube video discussing the topic, too, in case you’re curious.)

This article was originally published by mindbodygreen.com. Read the original article here.

Feeling Sluggish During Your Workout? Try These Natural Pre-Workouts

CX3 — Sat, 03 Jul 2021 12:15:15 +0000

When determining what exactly to eat before you jump into exercise, consider going for carbs first. Glucose is the preferred source of fuel for your brain and body, explains Nora Minno, R.D., a dietitian and trainer with Daily Burn. “Glucose is a simple sugar, known as a monosaccharide which can be obtained by consuming a more complex carbohydrate that gets broken down overtime into glucose,” she says. Those complex carbs could be anything from whole grain bread to fruit.

Also, while protein doesn’t necessarily give you the energy you need to move efficiently, eating it before a workout will help to make sure you have enough amino acids to repair the muscle you break down during your workout, Minno says. That’s why it’s smart to have some protein mixed in with your pre-workout snack or meal, along with those carbs.

Minno also notes that micronutrients like vitamin B12 can help with energy production and muscle and nerve health, while magnesium can help with muscle function, as well. So, consider adding these to your list of must-have nutrients.

Finally, all experts mention that hydration is key to performing at your best. Clark suggests monitoring your urine color first thing in the morning—if it’s dark and concentrated, that means you’re starting the day under-hydrated. You should be peeing every two to four hours, and producing a lighter liquid, she says.

This article was originally published by mindbodygreen.com. Read the original article here.

How To Tell If Your Breathing Right + 3 Tips To Strengthen It

CX3 — Wed, 23 Jun 2021 09:27:11 +0000

If you received a low score on the breath test, don’t panic: There’s much you can do to strengthen your respiratory rate.

“Number one, nose breathe, all the time,” says McKeown.

See, breathing through your nose actually allows you to retain more oxygen, as your sinuses release a huge boost of nitric oxide—a molecule that plays an essential role in increasing circulation and delivering oxygen into cells. Whenever you can, breathe through your nose—even when you’re sleeping, if you’re able.

“Number two, do all of your physical exercise with the mouth closed,” McKeown continues. Now, this does relate back to point No. 1, but it’s an important point to emphasize in terms of performance.

“When you do physical exercise with your mouth closed, your muscles are generating carbon dioxide, and carbon dioxide increases in the blood because it cannot leave the body so quickly,” he says. “As carbon dioxide increases, you feel an increased air hunger.” Once your body adapts to the practice (about four to six weeks, says McKeown), your body should adapt to tolerating a higher pressure of carbon dioxide, “and you’ll have less breathlessness during physical exercise.”

Finally, McKeown suggests breath holding exercises—similar to the testing exercise above. “If you are healthy, you’re not pregnant, and you’ve got no serious medical conditions, do some breath holds,” he says. “For example, you take a normal breath in and out through your nose and pinch your nose and hold. Then start walking with the breath hold and go into a jog. Keep going until the air hunger is quite strong, and then let go.”

He continues, “What that can do is increase carbon dioxide in the blood, and it can help to reduce your sensitivity to the gas. That’s something we use a lot with athletes.”

This article was originally published by mindbodygreen.com. Read the original article here.